June 24, 2025 • 20 mins
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Are you caught in the endless cycle of fitness extremes—going all-in for a few weeks before burning out completely? You're not alone. This deeply honest conversation tackles the unspoken pressure we face to be consistent in ways our bodies simply weren't designed for.
The fitness world wants us picking a lane and staying in it—bodybuilder, runner, yogi—but what if embracing variety is actually the key to sustainability? We explore how society's rigid expectations clash with our naturally fluctuating energy levels, creating unnecessary guilt when we can't maintain perfect consistency.
Most of your fitness journey exists in what I call the "meh zone"—about 80% of your workouts won't feel amazing or terrible, just somewhere in between. Understanding this bell curve normalizes the experience of having varying performance levels and prevents the shame spiral that happens when we inevitably fall below our impossible standards.
I share my personal journey through injury recovery, where I went from training intensely five days weekly to being limited to walking and gentle yoga for over a year. This forced adaptation taught me to value different movement forms and build back gradually—a lesson many of my clients with chronic fatigue, autoimmune conditions, and neurodivergence have similarly embraced.
You'll learn practical strategies for working with your body's natural rhythms instead of fighting against them, including energy tiers for matching workout intensity to your daily capacity, and identifying "bare minimum" habits that ensure forward progress even on your worst days.
What if your version of "enough" could shift each day and still count? This simple mindset shift might be exactly what you need to break free from fitness perfectionism and create sustainable, lifelong results. Share this episode with someone who needs permission to honor their body's changing needs while still making progress.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello everyone and welcome back to another episode
of the Toned but Tired podcast.
On today's episode, I wanted tochat a little bit about not
being the same every day to besuccessful, because this is
something that I feel like maybea lot of you naturally are and
(00:23):
I think society likes to beat itout of us, for lack of a better
description.
It's like I've struggled mywhole life trying to fit into
one thing and I think a lot ofpeople are like that, like our
brains, like the idea of, likethe stereotypes, like, oh,
you're the goth girl, so youhave to have black hair and the
dark makeup and be into horrorand dark stuff.
(00:43):
You're the preppy goth girls,so you have to have black hair
and the dark makeup and be intohorror and dark stuff.
You're the preppy girls, you'regonna be the cheerleader,
homecoming queen like I know I'musing high school stereotypes
but maybe you're a corporateoffice girly, so you have to
dress that business casual andhave certain interests.
But, especially as I thinksocial media evolves and we're
exposed to different types ofculture, I think this has
(01:04):
evolved a lot.
Media evolves and we're exposedto different types of culture.
Um, I think this has evolved alot, for sure, and we're
traveling more and we're kind ofmoving outside of our small
towns and relocating todifferent areas.
It's like, you know what, if youare into like goth stuff, like
for me, I would say that I dresspretty like basic white girl
and there's nothing wrong withthat, but dress pretty like
(01:25):
basic white girl and there'snothing wrong with that.
But like I dress basic whitegirl but, um, you know, I like
like all types of music.
I like heavy rap, uh, heavymetal, classic, all that stuff.
It wouldn't necessarily fit me,same thing with, like my art
taste and style and it's likeit's a mishmash, right, and
(01:45):
there's nothing wrong with that.
So like, why can't your fitnessbe that way too?
I feel like there's definitelythis element of all or nothing.
You know you have to pickbodybuilding and if you're a
bodybuilder, you have to playthe part and you have to dress
the part and you have to lift acertain way.
(02:05):
If you're powerlifting, you canonly powerlift and you have to
lean into that heart.
If you're yoga, you're a yogiand everything's so gentle and
smooth, and if you're Pilates ora runner, you know there's so
many paths.
But again, why?
Why can we not mix and match,depending on our mood, our
(02:26):
season.
I think, don't get me wrong, Istill think it's important to
have a core goal and a center,but I do think also that we can
have some side quests, if youwill, to keep us entertained,
right?
Like you know, if your goal,let's say your goal is weight
(02:47):
loss, you want to lose like10-15 pounds, you know, let's
say bare minimum, you're gonnado two days of some sort of
weighted strength training.
Like you're following a basicplan.
You know, maybe they're fullbody days and one works a
certain day and the other worksthe other.
But like what about the other?
Like two to three days?
Maybe you want to do paddleboarding or yoga or mobility,
(03:10):
maybe you want to run a littlebit Like mix and match, but I
think, also keep a core base ifthat makes sense, right, it also
feels.
You know this expands beyond,like picking your workout type.
If I'm not hitting, you know,the same intensity every day, my
energy is not the same, mymeals I'm not hitting right, I
must be slacking.
(03:30):
I see this all the time.
I see clients that arestruggling because they start
their fitness journey and theydo week one and they check all
the boxes perfectly.
You know they hit each workout,they kill it, um, because
they're fresh, because theirbody's fresh.
They prep all their meals andit may not even be the whole
week, it might even just be thefirst three days and then,
inevitably, because this happensto all of us, something's gonna
(03:53):
happen.
You're gonna get your period,you're gonna be late on time,
you're not gonna be feeling itas much that day.
Maybe, for whatever reason, you, you left your prepped lunch at
home.
So many factors, and as soon aswe dip below whatever invisible
standard we set for ourselves,we're immediately a failure and
(04:15):
it's like I give up, I suck, I'mfailing, I'm done.
But here's the thing Like yourfitness journey, it's more of
those mistakes I don't even wantto call them mistakes,
adjustments, I like to sayturning the dial up and down,
you know, with intensity, youknow that's what makes your
(04:36):
fitness journey.
I just made a post about this.
I think there was just apodcast episode about this as
well.
The bell curve right, thestandard bell curve.
Right, the standard bell curve.
This works for like trends ingeneral 80 percent of your
movement and your diet is goingto be like meh, it's going to be
all right.
You know, the top 10 is goingto be amazing and perfect and
the bottom 10 is going to suck,but everything else is just meh.
(04:58):
So, like, don't beat yourself upif a workout isn't absolutely
stellar, amazing.
You have this incredible likeendorphin rush and you're
sweating and your muscles arepopping.
Like that's great to strive for.
But if you get less than that,like that doesn't mean you're a
failure or you're notprogressing the right way, or
you're doing something wrong,like if you have a period or an
(05:20):
injury or whatever, and you'relike you know what I just gotta
do, like a 10 minute stretchtoday're?
Like you know what I just gotto do?
Like a 10-minute stretch today,cool, you know.
Or I just walked like 20minutes today, awesome, you know
.
Or I did my workout but I felt,you know, like 5 out of 10, 6
out of 10.
Okay, that's okay.
It's better than doing nothingand giving up completely.
(05:41):
And again, same goes for energy,same goes for meals, because,
in the long run, trying to beperfect every day and giving a
hundred percent every day, uh isnot sustainable and you're
going to burn out.
And that is why maybe you orpeople you know, I know people,
I see, certainly, um, they getstuck in this, this cycle of I'm
(06:01):
going to start something, andthey maybe last a month, if
they're lucky, on whateverextreme approach they're taking
and they get results, and thenit's not sustainable.
The first time they meet aroadblock, they feel like
they're failing.
So they just jump off thebandwagon and they feel like a
failure and they gain a ton ofweight back and they, like,
start over again once they feelmotivated enough.
Right, that's not how it shouldgo.
(06:23):
You have to lean into thoseimperfect days, the less than
days, and I think something Itell myself I always say
progress, not perfection.
Keep showing up.
You're putting in the reps dayby day and think about on your
low energy days, like I alwaysthink that you're giving your
best.
You're giving your best, giventhe circumstances, every day,
(06:43):
right.
Like you could giving your best.
You're giving your best giventhe circumstances every day,
right, like you could beatyourself up.
I'm that person too.
I'm that person that I'm likewell, if I'm not in the hospital
or like crawling on the ground,blacking out, technically,
technically, I could be doingmore, right.
So I always got to gut checkmyself.
I'm always checking myself,putting up boundaries, right.
(07:04):
That's is where my brain goes.
I've been like a perfectionistmy whole life, which is why I'm
so passionate about this,because I know what it does to
your body.
I've been through those extremerushes of burnout and like
falling off the wagon andrestarting again, like if you're
feeling like absolute trash andit feels like you know you gave
20% that day.
(07:25):
You know, maybe that was your100% for that day, that was what
you could get right.
Or there's the day where allthe stars align and you feel
amazing and it's like, yeah, yougave your 100% that day.
Great, that was the energy youcould give that day and
everything in between.
So don't beat yourself up,because you are truly always
doing your best.
And if you're not, if there'sthat little gut instinct I will
(07:50):
say there's a lot of psychologyin this as well.
If there's a little gutinstinct, that's like you feel
guilt and maybe you feel likeyou're cheating.
You know, it's that kind whereyou kind of say, f it, you eat
the bag of chips, you skip thegym for no reason other than you
just don't feel like going.
You know, but you kind of don'tacknowledge it.
But you know it's there and youpretend it didn't happen.
(08:10):
That is when you need to stepyour butt up and figure out
what's going on.
Is there like a time managementissue?
Is it a motivation issue?
Are you doing something thatyou don't like?
And this is actually wheresomething like personalized
coaching would be helpful.
So if that is you, I woulddefinitely recommend reaching
out to me and go on my websiteyou can apply, you know, just to
(08:32):
see if you're interested incoaching and we can kind of chat
to see if that could be a goodfit.
I love working with peopleone-on-one to really figure out
what their their roadblocks are,because often it's not just
like work harder, you know, domore workouts and like eat
better.
Usually there's somethingunderlying that you personally
aren't even aware of that wekind of need to bring to the
(08:54):
service and work through, andonce we get that, it's just it.
Everything becomes so mucheasier and you can get those
long-term results right.
So that's all good things there.
And then, just kind of goingback to me, some of my personal
experiences with this kind ofstuff is I do have high and low
days and I have high and lowphases.
(09:15):
Back to, you were probably well,not probably you maybe were
around when I got my groininjury.
Like I was great before that.
I was on a really good streak.
I was deadlifting my max.
I was kind of eating what Iwanted.
I didn't really track.
Good streak, I was dead liftingmy max.
I was kind of eating what Iwanted.
I didn't really track, but Iwas mindful about my eating.
I felt really good about myphysique.
I was lifting five days a week.
(09:36):
I was training hard, doingcircuit stuff, sweating, pushing
myself.
I was training like an athleteand I felt really really good.
And then, I don't know where,you know, it was just one day.
I didn't have a moment where Ifelt like I hurt something.
It was just like.
Later on, after the workout, mygroin started bothering me and
like that was it I.
It took over a year to heal.
On top of that, I got diagnosedwith my Hashimoto's Um.
(09:58):
I was on a bad birth controlpill that wasn't a good fit for
me, so I had to switch that and,like during that period of my
life, all I could do was walkand yoga and really pay
attention to my eating and thatwas it.
I wanted to do more.
I hated it, but I had to keepgoing and do what I could do and
I'm grateful for that, though,because it did introduce me to
(10:19):
lower impact workouts and I'vebeen slowly building myself up
over time, as things have healedand as I've regulated my
hormones, to train more and moreintensely, and I could say that
I'm at a point where, like Ican run now you know I just did
five miles yesterday, notstraight through, but like on
(10:40):
and off running for five miles.
I can lift I'm not liftingsuper heavy right now Just like
moderate, you know, doingPilates, doing classes, doing
stretching, doing yoga, all thatstuff, and I don't have any
issues.
I don't have issues with myenergy, I don't have issues with
my pain.
But it took a lot of zoning infocusing on proper
(11:03):
supplementation, settingboundaries with, you know,
making sure I don't overdothings and slowly building up
drinking enough water, makingsure I'm hydrating with
electrolytes, eating balancedmeals, making sure I'm eating
enough, getting enough sleep andI know that sounds like a lot,
but if you want to train at thatlevel, you have to treat
yourself like an athlete.
Now you can do much less andstill get great results, and
(11:27):
that's kind of more if you'rejust like a lifestyle person,
and that's kind of the basicsthat I teach first, but I would
say that would be a low energyperiod for me.
And then, of course, we have thehigh energy, where it's like
I'm feeling good, like I saidyesterday, and there's been many
times recently where my bodyjust craved running.
I know if some of you haterunning, you're probably like
what the hell?
Um, but I just craved runningand I was like I'm going to do
(11:50):
it.
And I used to hate runningoutside and I've actually
gradually, um have done it nowwhere I really enjoy running
outside, especially with theweather being nicer, and, um, my
body's like we just want to run, we just want to move, and and
I've been listening to it andI've been introducing more
running and jogging and you know, I listen to what my body wants
(12:11):
and then I also give it what itneeds.
So I have that nice mixture ofhigh and low days.
I'm not always like runningfive miles every single day,
like today.
I ran five miles yesterday.
Today I'm probably going to getlike stretching in, like
mobility, and then that's goingto be it, because it's like 90
some degrees out.
I might get to walk it in theevening, but it's gonna be like
(12:33):
92 in the evening.
So we'll see um, but it's allabout when you zoom out and you
see the bigger picture.
You know, are you putting inthe reps like 80, 90 percent of
the time, right?
And then just some examples fromclients that I've worked with
um, I work with clients thathave chronic fatigue.
You know, they're burned out,they're busy, maybe moms, maybe
(12:55):
just working a lot, have furbabies, whatever it may be.
They feel like they have to doit all and it's like they should
not be jumping back into acrazy routine.
We start with the basics, youknow, maybe 15, 20 minute
workouts, and we build them upfrom there and that's what they
can do.
That's the energy they can giveand I've had a couple of
clients like this and theirenergy improves.
(13:16):
They actually, you know, feelbetter.
They start to see inflammationand bloating go down.
They lose weight, more energy,weight, more energy.
I've worked with neurodivergentclients, whether it be ADHD,
autism, even like hypermobility.
(13:38):
Hypermobility can go along withneurodivergence often, but it
doesn't always have to be.
You know where your joints.
You're like hypermobile, youknow a lot of them, the way your
brain works and even if youkind of just have neurodivergent
tendencies right where you feellike, oh my God, I'm so ADHD
like I get bored so easily andlike or I forget to do this, or
the monotony.
You know I give them adifferent type of workout.
(13:59):
Or maybe you have an autoimmuneissue or chronic illness and
you just don't know what you'regoing to feel like day to day.
I have clients like that aswell, where we kind of have two
to three workout tracks and youknow I ask them how are you
feeling today?
Do you want to stretch?
Do you want to lift, like, doyou want to just kind of do
something in between?
And we will go that route,depending.
(14:19):
So it's very flexible and itcan be customized.
You don't feel like you're stuckto one way.
You know, I just constantlythink of these buff bros that
are on steroids on the internet,that talk down to everybody and
think they're the greatestthing since sliced bread and
they're like this is wrong,biohacking this, biohacking that
(14:44):
ice bath, this.
You know I'm better than thaneveryone.
If you don't do it this way,you're wrong and you're failure
and you suck like, like I seethat messaging so much on the
internet, even with females um,mainly because it gets attention
, it gets views, it gets likes,it's very, uh, viral because
it's very black and white andpeople.
It kind of scares people andthey're like, oh my god, like I
can't eat fruit, it has sugar init and sugar is gonna give me
(15:05):
cancer.
And it's very black and whiteand people, it kind of scares
people and they're like, oh mygod, like I can't eat fruit, it
has sugar in it and sugar isgoing to give me cancer and it's
terrible for my liver and I'mgoing to get diabetes, like.
Like it's just, it's stupid.
It's stupid guys.
Okay, you don't need to followthat.
And then another thing too iswith with a couple clients that
I had a client who learned toview walking and stretching as
(15:28):
valid progress.
Like those, those people one ofyou may out there listening,
may be this way they again youfeel like you gotta go balls to
the wall.
You feel like you gottaconstantly um be pushing,
sweating crossfit style workoutburpees if you are not sore and
dying the next day you didn't doanything.
Well, again, how far can you dothat before burning out?
(15:48):
Right, we need to sustain thislong term, also for the level of
activity that you know youmight do, like that most people,
you have to realize you have torecover and fuel your body
properly to keep up with that.
You know you can't like flooryour car around everywhere and
never fill up the gas tank right.
It's going to blow up and it'sgoing to shut down and that's
(16:09):
exactly how your body is.
So you know, most of the timewe're not eating enough or
properly or balanced to supportthat kind of working out, we're
not sleeping enough, our stresslevels are too high.
So we've got to kind of meetyou where you're at and on those
off days.
You know if we need to maintainwith walking and stretching,
those are great recoverytechniques and over time, the
(16:30):
more you learn, you kind of earnthat right to be able to bump
up the intensity and do more andprogress more once you get the
solid foundation of the basics.
Not everybody gets there, Noteverybody wants to get there,
but the option is there if youwant it, okay.
But the option is there if youwant it, okay.
So to kind of wrap things up,you know you don't have to be
(16:51):
the same every single day.
You know, just keep showing upwith where you're at.
A lot of this comes to being intune with your body, which is a
skill that I teach.
I think it's one of the numberone most important skills being
in tune with your body,listening to what it tells you,
what's sore's tight, how's yourenergy, how's bloating, how's
hunger, just different things,and you'll be able to adapt
(17:11):
accordingly.
Um, and then just a few quicktips for you to help with this.
You know, some tactical tips isuse energy tiers Like kind of.
I usually do like a scale ofone to 10 for most things, like
with lifting difficulty.
But you know you can come upwith your own scale, whether
it's color coordinated or youuse numbers.
But base it off how you'refeeling, like it could even just
(17:35):
be three levels, like levelthree is like I'm in a go hard
mood, like I want to go hard,I'm pissed off, or I have energy
, I got good rest, I want to gohard.
Or level one you know you'relike I'm dead, I'm on my period,
or I'm just not feeling it.
(17:57):
Today I'm just going to stretchands I always say what's your
bare minimums on your absoluteworst day, what is a movement
and nutrition habit?
And you could even do likemindset recovery as well that
you could do where you say Ichecked the box today, I got it
done.
You know, maybe it's a walk,maybe you're walking your dog.
Uh, maybe you literally justpick like two or three stretches
(18:19):
.
You stretch for like five, tenminutes, you know whatever it
may be, ten squats, you know.
And then like a nutrition thingare you drinking your water?
Maybe you do a protein shake,maybe you get a serving of
veggies, whatever it is rightand again, track this over time
because if you just go day today it doesn't tell us the whole
picture.
But if we zoom out and we seethat bigger picture, you'll be
(18:40):
able to see trends better andyou can also kind of like trick
your body again with these sidequests of like if you do music
to kind of maybe pump yourselfup, maybe if you aren't feeling
it, you have that go to musicthat gives you that endorphin
rush to keep going.
Um, or you follow, you know,your cycle, your period cycle,
(19:02):
your menstrual cycle, uh,because everybody's different,
some people don't get reallyaffected and some people get
really affected.
And mood I'm gonna say with uma grain of salt, because I'm not
the biggest fan of alwayslistening to your mood, because
your mood and your feelingsaren't always a predictor of
what needs to get done.
Um, but again, that's up to youto distinguish of like, hey,
(19:23):
I'm just being a little bitch,I'm just kind of like lazy today
.
It's not like I'm truly likesick or exhausted and need to
rest, it's more of just like amind game, so I should push
through.
And again, that comes toknowing your body and learning
you know the ins and outs ofwhat you're truly feeling, and I
think that's where a lot ofpeople kind of go wrong with
this stuff.
That's where they miss the boat.
(19:46):
So, yeah, and with that againwrapping up, a question for you
to reflect on is what if yourversion of enough could shift
each day and still count?
What if your version of enoughcould shift each day and still
(20:06):
count?
But all right, guys, I hopethat this podcast episode helped
.
I hope it made you feel betterthan not being good enough
because you are enough.
Each day You're giving yourbest.
I commend you, I'm proud of you, and if you enjoyed this
episode, feel free to share itwith somebody that you think
(20:27):
needs to hear this.
That would mean a lot to me.
That is how I get the word outabout this podcast and I can
continue to make these.
So thank you again for tuningin and I will catch you guys in
the next one.
Bye.
Hello everyone and welcome back to another episode
of the Toned but Tired podcast.
On today's episode, I wanted tochat a little bit about not
being the same every day to besuccessful, because this is
something that I feel like maybea lot of you naturally are and
(00:23):
I think society likes to beat itout of us, for lack of a better
description.
It's like I've struggled mywhole life trying to fit into
one thing and I think a lot ofpeople are like that, like our
brains, like the idea of, likethe stereotypes, like, oh,
you're the goth girl, so youhave to have black hair and the
dark makeup and be into horrorand dark stuff.
(00:43):
You're the preppy goth girls,so you have to have black hair
and the dark makeup and be intohorror and dark stuff.
You're the preppy girls, you'regonna be the cheerleader,
homecoming queen like I know I'musing high school stereotypes
but maybe you're a corporateoffice girly, so you have to
dress that business casual andhave certain interests.
But, especially as I thinksocial media evolves and we're
exposed to different types ofculture, I think this has
(01:04):
evolved a lot.
Media evolves and we're exposedto different types of culture.
Um, I think this has evolved alot, for sure, and we're
traveling more and we're kind ofmoving outside of our small
towns and relocating todifferent areas.
It's like, you know what, if youare into like goth stuff, like
for me, I would say that I dresspretty like basic white girl
and there's nothing wrong withthat, but dress pretty like
(01:25):
basic white girl and there'snothing wrong with that.
But like I dress basic whitegirl but, um, you know, I like
like all types of music.
I like heavy rap, uh, heavymetal, classic, all that stuff.
It wouldn't necessarily fit me,same thing with, like my art
taste and style and it's likeit's a mishmash, right, and
(01:45):
there's nothing wrong with that.
So like, why can't your fitnessbe that way too?
I feel like there's definitelythis element of all or nothing.
You know you have to pickbodybuilding and if you're a
bodybuilder, you have to playthe part and you have to dress
the part and you have to lift acertain way.
(02:05):
If you're powerlifting, you canonly powerlift and you have to
lean into that heart.
If you're yoga, you're a yogiand everything's so gentle and
smooth, and if you're Pilates ora runner, you know there's so
many paths.
But again, why?
Why can we not mix and match,depending on our mood, our
(02:26):
season.
I think, don't get me wrong, Istill think it's important to
have a core goal and a center,but I do think also that we can
have some side quests, if youwill, to keep us entertained,
right?
Like you know, if your goal,let's say your goal is weight
(02:47):
loss, you want to lose like10-15 pounds, you know, let's
say bare minimum, you're gonnado two days of some sort of
weighted strength training.
Like you're following a basicplan.
You know, maybe they're fullbody days and one works a
certain day and the other worksthe other.
But like what about the other?
Like two to three days?
Maybe you want to do paddleboarding or yoga or mobility,
(03:10):
maybe you want to run a littlebit Like mix and match, but I
think, also keep a core base ifthat makes sense, right, it also
feels.
You know this expands beyond,like picking your workout type.
If I'm not hitting, you know,the same intensity every day, my
energy is not the same, mymeals I'm not hitting right, I
must be slacking.
(03:30):
I see this all the time.
I see clients that arestruggling because they start
their fitness journey and theydo week one and they check all
the boxes perfectly.
You know they hit each workout,they kill it, um, because
they're fresh, because theirbody's fresh.
They prep all their meals andit may not even be the whole
week, it might even just be thefirst three days and then,
inevitably, because this happensto all of us, something's gonna
(03:53):
happen.
You're gonna get your period,you're gonna be late on time,
you're not gonna be feeling itas much that day.
Maybe, for whatever reason, you, you left your prepped lunch at
home.
So many factors, and as soon aswe dip below whatever invisible
standard we set for ourselves,we're immediately a failure and
(04:15):
it's like I give up, I suck, I'mfailing, I'm done.
But here's the thing Like yourfitness journey, it's more of
those mistakes I don't even wantto call them mistakes,
adjustments, I like to sayturning the dial up and down,
you know, with intensity, youknow that's what makes your
(04:36):
fitness journey.
I just made a post about this.
I think there was just apodcast episode about this as
well.
The bell curve right, thestandard bell curve.
Right, the standard bell curve.
This works for like trends ingeneral 80 percent of your
movement and your diet is goingto be like meh, it's going to be
all right.
You know, the top 10 is goingto be amazing and perfect and
the bottom 10 is going to suck,but everything else is just meh.
(04:58):
So, like, don't beat yourself upif a workout isn't absolutely
stellar, amazing.
You have this incredible likeendorphin rush and you're
sweating and your muscles arepopping.
Like that's great to strive for.
But if you get less than that,like that doesn't mean you're a
failure or you're notprogressing the right way, or
you're doing something wrong,like if you have a period or an
(05:20):
injury or whatever, and you'relike you know what I just gotta
do, like a 10 minute stretchtoday're?
Like you know what I just gotto do?
Like a 10-minute stretch today,cool, you know.
Or I just walked like 20minutes today, awesome, you know
.
Or I did my workout but I felt,you know, like 5 out of 10, 6
out of 10.
Okay, that's okay.
It's better than doing nothingand giving up completely.
(05:41):
And again, same goes for energy,same goes for meals, because,
in the long run, trying to beperfect every day and giving a
hundred percent every day, uh isnot sustainable and you're
going to burn out.
And that is why maybe you orpeople you know, I know people,
I see, certainly, um, they getstuck in this, this cycle of I'm
(06:01):
going to start something, andthey maybe last a month, if
they're lucky, on whateverextreme approach they're taking
and they get results, and thenit's not sustainable.
The first time they meet aroadblock, they feel like
they're failing.
So they just jump off thebandwagon and they feel like a
failure and they gain a ton ofweight back and they, like,
start over again once they feelmotivated enough.
Right, that's not how it shouldgo.
(06:23):
You have to lean into thoseimperfect days, the less than
days, and I think something Itell myself I always say
progress, not perfection.
Keep showing up.
You're putting in the reps dayby day and think about on your
low energy days, like I alwaysthink that you're giving your
best.
You're giving your best, giventhe circumstances, every day,
(06:43):
right.
Like you could giving your best.
You're giving your best giventhe circumstances every day,
right, like you could beatyourself up.
I'm that person too.
I'm that person that I'm likewell, if I'm not in the hospital
or like crawling on the ground,blacking out, technically,
technically, I could be doingmore, right.
So I always got to gut checkmyself.
I'm always checking myself,putting up boundaries, right.
(07:04):
That's is where my brain goes.
I've been like a perfectionistmy whole life, which is why I'm
so passionate about this,because I know what it does to
your body.
I've been through those extremerushes of burnout and like
falling off the wagon andrestarting again, like if you're
feeling like absolute trash andit feels like you know you gave
20% that day.
(07:25):
You know, maybe that was your100% for that day, that was what
you could get right.
Or there's the day where allthe stars align and you feel
amazing and it's like, yeah, yougave your 100% that day.
Great, that was the energy youcould give that day and
everything in between.
So don't beat yourself up,because you are truly always
doing your best.
And if you're not, if there'sthat little gut instinct I will
(07:50):
say there's a lot of psychologyin this as well.
If there's a little gutinstinct, that's like you feel
guilt and maybe you feel likeyou're cheating.
You know, it's that kind whereyou kind of say, f it, you eat
the bag of chips, you skip thegym for no reason other than you
just don't feel like going.
You know, but you kind of don'tacknowledge it.
But you know it's there and youpretend it didn't happen.
(08:10):
That is when you need to stepyour butt up and figure out
what's going on.
Is there like a time managementissue?
Is it a motivation issue?
Are you doing something thatyou don't like?
And this is actually wheresomething like personalized
coaching would be helpful.
So if that is you, I woulddefinitely recommend reaching
out to me and go on my websiteyou can apply, you know, just to
(08:32):
see if you're interested incoaching and we can kind of chat
to see if that could be a goodfit.
I love working with peopleone-on-one to really figure out
what their their roadblocks are,because often it's not just
like work harder, you know, domore workouts and like eat
better.
Usually there's somethingunderlying that you personally
aren't even aware of that wekind of need to bring to the
(08:54):
service and work through, andonce we get that, it's just it.
Everything becomes so mucheasier and you can get those
long-term results right.
So that's all good things there.
And then, just kind of goingback to me, some of my personal
experiences with this kind ofstuff is I do have high and low
days and I have high and lowphases.
(09:15):
Back to, you were probably well,not probably you maybe were
around when I got my groininjury.
Like I was great before that.
I was on a really good streak.
I was deadlifting my max.
I was kind of eating what Iwanted.
I didn't really track.
Good streak, I was dead liftingmy max.
I was kind of eating what Iwanted.
I didn't really track, but Iwas mindful about my eating.
I felt really good about myphysique.
I was lifting five days a week.
(09:36):
I was training hard, doingcircuit stuff, sweating, pushing
myself.
I was training like an athleteand I felt really really good.
And then, I don't know where,you know, it was just one day.
I didn't have a moment where Ifelt like I hurt something.
It was just like.
Later on, after the workout, mygroin started bothering me and
like that was it I.
It took over a year to heal.
On top of that, I got diagnosedwith my Hashimoto's Um.
(09:58):
I was on a bad birth controlpill that wasn't a good fit for
me, so I had to switch that and,like during that period of my
life, all I could do was walkand yoga and really pay
attention to my eating and thatwas it.
I wanted to do more.
I hated it, but I had to keepgoing and do what I could do and
I'm grateful for that, though,because it did introduce me to
(10:19):
lower impact workouts and I'vebeen slowly building myself up
over time, as things have healedand as I've regulated my
hormones, to train more and moreintensely, and I could say that
I'm at a point where, like Ican run now you know I just did
five miles yesterday, notstraight through, but like on
(10:40):
and off running for five miles.
I can lift I'm not liftingsuper heavy right now Just like
moderate, you know, doingPilates, doing classes, doing
stretching, doing yoga, all thatstuff, and I don't have any
issues.
I don't have issues with myenergy, I don't have issues with
my pain.
But it took a lot of zoning infocusing on proper
(11:03):
supplementation, settingboundaries with, you know,
making sure I don't overdothings and slowly building up
drinking enough water, makingsure I'm hydrating with
electrolytes, eating balancedmeals, making sure I'm eating
enough, getting enough sleep andI know that sounds like a lot,
but if you want to train at thatlevel, you have to treat
yourself like an athlete.
Now you can do much less andstill get great results, and
(11:27):
that's kind of more if you'rejust like a lifestyle person,
and that's kind of the basicsthat I teach first, but I would
say that would be a low energyperiod for me.
And then, of course, we have thehigh energy, where it's like
I'm feeling good, like I saidyesterday, and there's been many
times recently where my bodyjust craved running.
I know if some of you haterunning, you're probably like
what the hell?
Um, but I just craved runningand I was like I'm going to do
(11:50):
it.
And I used to hate runningoutside and I've actually
gradually, um have done it nowwhere I really enjoy running
outside, especially with theweather being nicer, and, um, my
body's like we just want to run, we just want to move, and and
I've been listening to it andI've been introducing more
running and jogging and you know, I listen to what my body wants
(12:11):
and then I also give it what itneeds.
So I have that nice mixture ofhigh and low days.
I'm not always like runningfive miles every single day,
like today.
I ran five miles yesterday.
Today I'm probably going to getlike stretching in, like
mobility, and then that's goingto be it, because it's like 90
some degrees out.
I might get to walk it in theevening, but it's gonna be like
(12:33):
92 in the evening.
So we'll see um, but it's allabout when you zoom out and you
see the bigger picture.
You know, are you putting inthe reps like 80, 90 percent of
the time, right?
And then just some examples fromclients that I've worked with
um, I work with clients thathave chronic fatigue.
You know, they're burned out,they're busy, maybe moms, maybe
(12:55):
just working a lot, have furbabies, whatever it may be.
They feel like they have to doit all and it's like they should
not be jumping back into acrazy routine.
We start with the basics, youknow, maybe 15, 20 minute
workouts, and we build them upfrom there and that's what they
can do.
That's the energy they can giveand I've had a couple of
clients like this and theirenergy improves.
(13:16):
They actually, you know, feelbetter.
They start to see inflammationand bloating go down.
They lose weight, more energy,weight, more energy.
I've worked with neurodivergentclients, whether it be ADHD,
autism, even like hypermobility.
(13:38):
Hypermobility can go along withneurodivergence often, but it
doesn't always have to be.
You know where your joints.
You're like hypermobile, youknow a lot of them, the way your
brain works and even if youkind of just have neurodivergent
tendencies right where you feellike, oh my God, I'm so ADHD
like I get bored so easily andlike or I forget to do this, or
the monotony.
You know I give them adifferent type of workout.
(13:59):
Or maybe you have an autoimmuneissue or chronic illness and
you just don't know what you'regoing to feel like day to day.
I have clients like that aswell, where we kind of have two
to three workout tracks and youknow I ask them how are you
feeling today?
Do you want to stretch?
Do you want to lift, like, doyou want to just kind of do
something in between?
And we will go that route,depending.
(14:19):
So it's very flexible and itcan be customized.
You don't feel like you're stuckto one way.
You know, I just constantlythink of these buff bros that
are on steroids on the internet,that talk down to everybody and
think they're the greatestthing since sliced bread and
they're like this is wrong,biohacking this, biohacking that
(14:44):
ice bath, this.
You know I'm better than thaneveryone.
If you don't do it this way,you're wrong and you're failure
and you suck like, like I seethat messaging so much on the
internet, even with females um,mainly because it gets attention
, it gets views, it gets likes,it's very, uh, viral because
it's very black and white andpeople.
It kind of scares people andthey're like, oh my god, like I
can't eat fruit, it has sugar init and sugar is gonna give me
(15:05):
cancer.
And it's very black and whiteand people, it kind of scares
people and they're like, oh mygod, like I can't eat fruit, it
has sugar in it and sugar isgoing to give me cancer and it's
terrible for my liver and I'mgoing to get diabetes, like.
Like it's just, it's stupid.
It's stupid guys.
Okay, you don't need to followthat.
And then another thing too iswith with a couple clients that
I had a client who learned toview walking and stretching as
(15:28):
valid progress.
Like those, those people one ofyou may out there listening,
may be this way they again youfeel like you gotta go balls to
the wall.
You feel like you gottaconstantly um be pushing,
sweating crossfit style workoutburpees if you are not sore and
dying the next day you didn't doanything.
Well, again, how far can you dothat before burning out?
(15:48):
Right, we need to sustain thislong term, also for the level of
activity that you know youmight do, like that most people,
you have to realize you have torecover and fuel your body
properly to keep up with that.
You know you can't like flooryour car around everywhere and
never fill up the gas tank right.
It's going to blow up and it'sgoing to shut down and that's
(16:09):
exactly how your body is.
So you know, most of the timewe're not eating enough or
properly or balanced to supportthat kind of working out, we're
not sleeping enough, our stresslevels are too high.
So we've got to kind of meetyou where you're at and on those
off days.
You know if we need to maintainwith walking and stretching,
those are great recoverytechniques and over time, the
(16:30):
more you learn, you kind of earnthat right to be able to bump
up the intensity and do more andprogress more once you get the
solid foundation of the basics.
Not everybody gets there, Noteverybody wants to get there,
but the option is there if youwant it, okay.
But the option is there if youwant it, okay.
So to kind of wrap things up,you know you don't have to be
(16:51):
the same every single day.
You know, just keep showing upwith where you're at.
A lot of this comes to being intune with your body, which is a
skill that I teach.
I think it's one of the numberone most important skills being
in tune with your body,listening to what it tells you,
what's sore's tight, how's yourenergy, how's bloating, how's
hunger, just different things,and you'll be able to adapt
(17:11):
accordingly.
Um, and then just a few quicktips for you to help with this.
You know, some tactical tips isuse energy tiers Like kind of.
I usually do like a scale ofone to 10 for most things, like
with lifting difficulty.
But you know you can come upwith your own scale, whether
it's color coordinated or youuse numbers.
But base it off how you'refeeling, like it could even just
(17:35):
be three levels, like levelthree is like I'm in a go hard
mood, like I want to go hard,I'm pissed off, or I have energy
, I got good rest, I want to gohard.
Or level one you know you'relike I'm dead, I'm on my period,
or I'm just not feeling it.
(17:57):
Today I'm just going to stretchands I always say what's your
bare minimums on your absoluteworst day, what is a movement
and nutrition habit?
And you could even do likemindset recovery as well that
you could do where you say Ichecked the box today, I got it
done.
You know, maybe it's a walk,maybe you're walking your dog.
Uh, maybe you literally justpick like two or three stretches
(18:19):
.
You stretch for like five, tenminutes, you know whatever it
may be, ten squats, you know.
And then like a nutrition thingare you drinking your water?
Maybe you do a protein shake,maybe you get a serving of
veggies, whatever it is rightand again, track this over time
because if you just go day today it doesn't tell us the whole
picture.
But if we zoom out and we seethat bigger picture, you'll be
(18:40):
able to see trends better andyou can also kind of like trick
your body again with these sidequests of like if you do music
to kind of maybe pump yourselfup, maybe if you aren't feeling
it, you have that go to musicthat gives you that endorphin
rush to keep going.
Um, or you follow, you know,your cycle, your period cycle,
(19:02):
your menstrual cycle, uh,because everybody's different,
some people don't get reallyaffected and some people get
really affected.
And mood I'm gonna say with uma grain of salt, because I'm not
the biggest fan of alwayslistening to your mood, because
your mood and your feelingsaren't always a predictor of
what needs to get done.
Um, but again, that's up to youto distinguish of like, hey,
(19:23):
I'm just being a little bitch,I'm just kind of like lazy today
.
It's not like I'm truly likesick or exhausted and need to
rest, it's more of just like amind game, so I should push
through.
And again, that comes toknowing your body and learning
you know the ins and outs ofwhat you're truly feeling, and I
think that's where a lot ofpeople kind of go wrong with
this stuff.
That's where they miss the boat.
(19:46):
So, yeah, and with that againwrapping up, a question for you
to reflect on is what if yourversion of enough could shift
each day and still count?
What if your version of enoughcould shift each day and still
(20:06):
count?
But all right, guys, I hopethat this podcast episode helped
.
I hope it made you feel betterthan not being good enough
because you are enough.
Each day You're giving yourbest.
I commend you, I'm proud of you, and if you enjoyed this
episode, feel free to share itwith somebody that you think
(20:27):
needs to hear this.
That would mean a lot to me.
That is how I get the word outabout this podcast and I can
continue to make these.
So thank you again for tuningin and I will catch you guys in
the next one.
Bye.
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